Healthy Eating: A Gluten Free, Plant Based Food Diary
by Gabe Wolff
I don't follow one particular diet, even though I am forced to cut out entire food groups due to my digestive issues, I tend to eat by my own guidelines.
I've found that with my activity level, demanding schedule, and slew of diagnosed food restrictions (Celiac with a dairy allergy), that the following keeps me at a high baseline energy level with no crashing...ever.
-Consume a higher proportion of fat compared to proteins and carbs
-NO Refined Sugar
-Gluten and Dairy free all the time. No cheating on this. ever. (In particular because it just screws up my system for the entire week following my slip up).
-90% plant based, with some sources of animal protein (mainly eggs, but sustainable organic meat once every couple of weeks doesn't hurt).
5:30 AM: "Vegan-proof" Coffee:
1 cup hot coffee
1 tablespoon MCT Oil (coconut oil works too)
1 tablespoon cashew butter.
Blend for about 30 seconds (use a low setting, unless you want coffee all over your kitchen). Tastes unbelievable and makes me almost euphoric from the fat/caffeine combo
10 AM: Wink Protein Shake:
2 cups of unsweetened flax milk or almond milk (my favorites are Good Karma Flaxmilks)
1/4 cup pea protein
1 pint of Wink (Chocomint or Coffee for this, but they all work).
Blend on high for about 30-60 seconds.
1 PM: Kale-acado and Eggs
4 sprigs of kale chopped up
1/2 avocado mashed
3 organic free range eggs
Salt, pepper and hot sauce
Saute the kale with coconut oil (higher heat conductivity than olive oil) for about 7-8 minutes. Mash up the avocado half and add to the kale. Distribute the avocado using a spatula to make sure it is even. Plate. Re-oil the pan and fry the eggs. Flip after 3 minutes (you want em' nice and runny, unless you like your eggs burnt and stiff....weirdo). Toss them on top of the kale-acado and season to your liking.
4 PM: Wink Sundae
1/2 pint of Wink (dark chocolate typically)
A bit of super dark chocolate (looking for low sugar on this, but not necessarily sugar-free - too much sugar alcohol can cause digestive issues)
Coconut chips (Dang is my favorite).
Not sure if you even need a tutorial on this, but ... Scoop Wink into bowl, dump toppings on Wink, and eat. The reason I made this product was so I could eat an "ice cream" sundae at 4 o'clock in the afternoon and not feel sick/guilty after. This whole sundae is less than 200 calories.
7PM: General Tao's Stir Fry
1 Block of Organic Extra Firm Tofu
1 Bunch Asparagus
1/4 cup Spinach
1/4 Yellow Onion
4 tablespoons organic Tamari Soy Sauce
2 tablespoons Sriracha
Remove tofu from packaging, set on cutting board, and press down gently with paper towel to remove some of the moisture. Chop tofu into small 1/2 inch cubes. Heat a saute pan on medium heat and oil generously with coconut oil. Add the tofu cubes and let sit for about 4 minutes a side to get golden brown. Chop the veggies in 1/4-1/2 inch dices. Heat another pan (or wok if you have) and oil generously. Add the onions and wait until carmelized before adding the remaining veggies. Combine the tofu to the veggie wok once the cubes are nice and golden. Add organic tamari and sriracha to the mix. Toss, toss and toss. The sriracha/soy mix adds a nice heat without being overpowering.
Now, you can call this a borderline ketogenic diet, or a "slow carb" lifestyle, but ultimately, it's just a heavy healthy fat diet. When I eat this way, I find that I'm able to sustain energy levels longer, focus sharply on work, and have shorter, intense workouts.
What diets have you experimented with? We want to hear what's worked and what hasn't for our community!